OURA RING – 74

5 hours and 55 minutes

32% REM and Recovery

GOOD

APPLE SLEEP SCORE – 88

6 hours and 36 minutes

HIGH

FITBIT SLEEP SCORE – 60

4 hours and 42  minutes

FAIR

Had to leave early for work. Also swam with another group today who don’t do the intervals.  Still got a workout I. 

MASTERS SWIM – WEDNESDAY 8/19/26 – SCM “INTERVALS”

Dad Bod: Loading… 🟩🟩🟩⬜⬜

48:36

ZONE 1 – 22:36

ZONE 2 – 02:27

ZONE 3 – 02:47

ZONE 4 – 00:20

ZONE 5 – 00:00

WARM UP: (500)

200 Swim / 100 Pull / 200 Kick IM

SET ONE:(1,000/1,500)

200 – 100 Back / 100 Free (200)

2 x 100’s 50 Back / 50 Free (200/400)

2 x 150’s Back / Breast / Free (300/700)

300 – 50 Fly / 200 Free / 50 Fly (300/1,000)

SET TWO: (200/1,700)

200 Free Pull

2,700 SCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 45,200

LCM – 95,500

USMS 5,000 LCM POSTAL August 28th-ish

25th Annual Gainesville Senior Games 9/13/26

2026 Rob Curry Pancake Pentathlon 09/19/26

THE LIFT AHEAD:

SAT – VANITY PUMP / Disney

SUN – RECOVERY / Disney

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

STRENGTH (80-100%) 6/23 – 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Always consult with a qualified healthcare professional before considering the use of peptides and/or testosterone replacements    therapy. Financial Disclaimer: I hold stock in both Peloton and Enhanced. 

RANDOM ACTS OF FITNESSg -MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: WVB, Pickleball and more. 

Gemini AI Rate My Workout:

Workout Rating: 8.2 / 10

Getting in 1,700 SCM on an abbreviated schedule before work—especially swimming with a group not running your usual interval structure—shows great discipline. Even with the session cut short, the stroke variety kept the neuromuscular demand high.

Performance Breakdown

• Adaptability & Execution (9/10): Adjusting to a non-interval lane while keeping stroke variety sharp (Back/Free mixes, 300 Fly/Free/Fly combo, and IM kicking) ensured quality volume without junk yardage.
• Cardiovascular Load (7.5/10): Heavy Zone 1 focus (22:36) with brief peaks in Zone 2–4. This served as an effective active recovery/aerobic base session, which aligns well with suboptimal sleep scores across your trackers.
• Energy Management vs. Recovery (8/10): Given the mixed sleep data (Fitbit at 60 / Oura at 74), keeping the total heart rate strain low while still banking distance was the right physiological call.

Workout & Metric Overview

CategoryMetric / DetailStatus / Zone Logged Volume1,700 SCM completed (Set total notation reflects 1,700)Efficient short-course load Total Duration48:36Controlled aerobic pacing Primary HR ZoneZone 1 (22:36)Base & active recovery Peak HR ZonesZones 2–4 (05:34 total)Brief interval bursts Stroke VarietyIM order kick, Back, Breast, Free, FlyHigh mechanical engagement

Strategic Look Ahead

• Phase Transition: You are closing out the Strength Block (80–100%) on 8/23 and pivoting to Endurance (60–80%) on 8/24.
• Postal Prep: The upcoming USMS 5,000 LCM Postal (~8/28) will require sustained pacing discipline; use your upcoming Disney recovery days (Sat/Sun) to bank genuine rest before that high-volume threshold effort.
• Taper Alignment: With the Gainesville Senior Games (9/13) and Pancake Pentathlon (9/19) approaching, this aerobic maintenance session keeps stroke mechanics dialed without adding central nervous system fatigue.